FNGs: Â None
Warm Up: Â OYO
The Workout: Â 8.30 miles
Mary: Â No time
Announcements: Â See Slack & FB
T-Claps (Recognition): Â Way to go Kubota
Prayer: Â YHC took us out; friends and family with illness; job opportunities;
….says Pikachu! Apparently Womble Park rock selection is dwindling down and beasts like Pikachu are at a loss for finding more challenging rocks. Maybe itâs time for a field trip to âimportâ some other rocks from Jones Park or The Greenway???
YHC hasnât taken the Q at Thunder since the spring and it was a great night to be back out with these good fellas! YHC came up with somewhat of a plan running a solo 5 mile EC down to Bass Lake. Several other viscous cyclists also were in attendance afterward at Thunder. Impressive double-down.
FNGs:Â no sir.
Warm Up: SSH IC x 30, Daisy Pickers, Seal Claps, Overhead Claps, Imperial Walkers, Frankensteinâs, Hillbillies all IC x 11.
The Workout: Mosey to the bandstand for a series of group split exercises. One group held either BTTW or Peopleâs Chair while other groups did exercises including: Irkins x 20/x15 and dirkins x15, and dips x25, x20, and x15.
To the rock pile. Small handheld rocks were the first order. Pax completed a series of shoulder Press, lateral raise, and front raises with the rocks. Counts were mixed but all moves had a 30,20,and 10 count. 60 total reps per move. On to the big rocks. Each pax selected a big rock and Cusacked over the The hill by the batting cages.
YHC called for 11âs with Ground Pounders IC at the bottom of the Hill and Wonderbras at the top. At some point, Lipsync threw his rock down the hill which gave YHC an idea! All PAX would âshot-outâ their rock from the top of the hill. Whichever pax threw farthestvonly had 1 burpee. Each pax thereafter would add a burpee depending on Landon position. Lip sync had 1…YHC had 8. Â We completed 11âs and mosey with rocks to a nice flat section near the rock pile. Pax completed: 50 chest Press, 10 merkins, 30 chest Press, 7 merkins, 20 chest Press, 5 merkins.
Mary: To the picnic shelter for 1 more round of 10 count per pax BTTW. Finished with 15 counts of WW1, LBCâs, Homer to Marge, and LSF. Completed 11 SSH at the flag.
Announcements: Help at HS Food Cupboard this Sat. Â Details on 3rd F Slack.
T-Claps (Recognition):
Prayer: Wallaby has a cousin with health and family issues. Aquaman and Bullseye trip to Chicago and relatives stuck in Mexico. YHC took us out on a great fall evening.
FNGs: None
Warm Up: OYO
The Workout: Â See PIC ~ 10 miles, greenway, trails, roads, sidewalks, …
Mary: None
Announcements: Â See Socials
T-Claps (Recognition): Â PAX who got DIRTY tonight
Prayer: Â Unspoken
2nd F at Bass Lake; early b-day celebration
Honor to lead even when you show up one week early on the Q sheet.
FNGs: Fumunga (YHC), Gump, Doogie, Dusty, Kubota, Pikachu, LipSync, Dauber, Wallaby
FNGs: None
Warm Up: PAX Selected their (wet) Coupon to replace the pullups that would of been performed if it wasn’t for those dang kids, and that dog too. Walked ~0.15 miles with the coupon held above their head. Smurf Jacks till Gump showed up to the circle (that was painful). Foozie Arm Circles, Shoulder Stretch (15 count), Peck Stretches
The Workout: The PAXs remained in the circle and proceeded to rotate working those pecks and back. Each set was harder than the last. The YHC also took recommendations to add in Balls to Wall since “why not” from Pikachu.Â
Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Boat Canoes, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, American (Freedom) Hammers with our Coupons
Announcements: PAX were encouraged to sign up to Q, Happy early Birthday to Gump, if only this was known before the end of the workout b/c YHC would of included the age # within the workout
T-Claps (Recognition): All the PAX that got stronger throughout the workout
Prayer: In place of taking prayer requests YHC had each PAX list a Thorn and Rose.Â
Good work men!
FNGs: Welcome FNG Norbert! Snap’s 2.0 – played a great game and is a D&D fan to boot!
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
FNGs: Nope
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
Prayer: Rams’ family
FNGs: None tonight
Warm Up:
SSH x10 IC, Daisy Pickers x10 IC
The Workout:
Ultimate frisbee. First 15 minutes each disc drop was 3x Merkins, next 15 minutes it was 3x squats, last 15 minutes it was exercise free.
Mary:
Walk back to the shovel flag.
Announcements:
4th of July workout at Womble. 7.4 mile run with 1776 reps of exercises. U-Turn and Groundpounder still open.
Forceps 3 year anniversary Q at Groundpounder on the 4th.
No mulching at Bass Lake this weekend.
3rd F meeting at 0530 at the Holly Springs/Crazy Ivan parking deck.
T-Claps (Recognition):
Hardy for the final touchdown!
Prayer:
Our country as a whole. Pax have a few extended family members that are dealing with loss.
PAX:Â Fumunga, Pikachu, Boy George, Kubota, Redenbacher, Lipsync
FNGs: None
Warm Up: Dynamic Stretching of the Legs
The Workout:
Balance Lunges (25 per leg); Calf Squats (25); X Merkins (15);Â Single Leg Deadlift (25 per leg); Wall Squat (90 Seconds); Merkins (25, hold 5 count on every 5); Step Back Lunge (15 per leg); Diamond Merkins ( 25, hold 5 count every 5); One Leg Wall Squat (60 Seconds, Switch every 10 seconds); 1 Leg Deadlifts (25 per leg); Wide Merkins (25, hold 5 count on every 5); 3-Way Lunge (15 per leg); Moving Lunges (20 total); Close Merkins (25, hold 5 count on every 5); Two Leg Deadlifts (50 total); Iso Lunges (25 per leg); Clap Merkins (10 total); Bear Crawl (40 yards); Calf Raises (75 total with a rock); Diamond Merkins (15, hold 5 count on every 5); Bobby Hurleys (30); Burpees (30)
Mary: LBCs; Boat Canoes; Homer to Mars
Announcements: Mulch at Bass Lake every Saturday till August
T-Claps (Recognition):
Prayer: F3 Brothers that have lost love ones; Skidmark and his 2.0
FNGs:
None đ
Warm Up:
Mosey over to the pit. Circle up for SSH x10 IC, Daisy Pickers x10 IC, Frankensteinâs x10 IC.
The Workout:
Split into teams for Ultimate frisbee. First Âź of the game 3x Merkins per drop, second Âź 1x burpee, third Âź 1x Turkish getup, fourth Âź no exercise penalty.
Mary:
Not today.
Announcements:
Mulching at Bass Lake starts this Saturday and continues each Saturday until we finish.
T-Claps (Recognition):
Hardy & Florence – those guys are legit at Ultimate.
Prayer:
Baby Day. Pax suffering from loss.
Solid pax of 13 for a wet, wild & moist Thunder…..
FNGs: welcome Chris Yerxa – CAPRI
Warm Up: Mosey to amphitheater, Crosby warmed up the team with some SSH & Arm Circles
The Workout: We got our dancing shoes on:
Thunder Struck – SSH during verse, Merkin on Thunder, Double Merkin Burpee on Thunder Struck
Rebel Yell – Alt Leg Homer to Marge on verse, Diamond Merkins Chorus (more more more), LBC during bridge
Imagine Dragons Thunder – DIPS, Hold Down during verse, Up on ALL the Thunders
Roxanne – Superman hold on verse, 1/2 burpee on ‘Red Light”, Merkin “Roxanne”
Music Break: PAX Cadence Count Balls to the Wall / Wall Sit PAX cadence count x 2 / PAX Cadence Count Balls to the Wall
Sally – Squat Hold and jump up over head clap on the UP
Eminem/Rihanna Love the Way You Lie – Hold BOAT with claps during Rihanna, left/righ side LBC during Eminem
Mosey to Tennis Courts (not the shelter)
Mary: Box cutters whilst wating for all the PAX to mosey from amphitheater.
In 30 x cadence “crab” heel taps, 30 x cadence American Hammers, 30 x Diamond Merkins
Announcements: John Deere, Crosby + Beth running beer mile back to PYRC
T-Claps (Recognition): good job Capri
Prayer: Various thoughts and prays for recent bereavements and unspoken for Fumunga spouse.